These glucose molecules cross the small intestine and eventually find their way into the muscles and brain cells, where they are used as energy with the aid of insulin, (a hormone that is released by the pancreas). Any leftover glucose can be stored in the liver, but the liver has a limited capacity to house it – about 150 grams all up.

So, why is there a common belief that eating carbs makes you fat? It is true that eating too much of anything will likely lead to weight gain. That simple equation of ‘energy in versus energy out’ rings true. But why are carb-rich foods so often made the scapegoat in this debate? Perhaps there is a misunderstanding of the biochemical processes that occur when we consume food.

When we eat foods we generally don’t just eat one nutrient in isolation. A bowl of spaghetti bolognaise is a case in point; it typically contains meat, pasta, cheese and (hopefully) some veggies – therefore being a combination of carbs, fat and protein.

6-ingredient bibimbap0:15

Create a traditional Korean favourite with this quick and easy 6-ingredient recipe.

February 1st 2017

2 years ago

Metabolism 101

The protein component of a meal is involved in muscle recovery and building, but it can be used as an energy source if needed. Meanwhile, the fat and carbohydrates will be broken down for energy or stored in the body to be used as fuel at a later stage when there is a need to rely on energy reserves. Keep in mind that we have an endless capacity to store fat, whereas carbohydrate storage is greatly limited.

Therefore, if you over-eat carbs in the presence of fat, your body will preferentially break down more carbs and less fat. Subsequently, if your body doesn’t churn up all that fuel, it will likely store the excess as fat. That cycle can be repeated over and over again, resulting in lots of excess fat being stored.

Carbs or no carbs?

This brings up the question of whether or not we should avoid carbs altogether so our bodies will burn the fat and put an end to the obesity epidemic? Well, no. If only it was that easy. It is important to note that the process of fat metabolism is dependent on a by-product of carbohydrate metabolism.

And more than that, carbohydrate foods such as wholegrains, fruit and starchy vegetables, pasta as well as beans and legumes contain these wonderful things called vitamins, minerals, phytonutrients and fibre, which are brilliant for promoting optimal health. Good luck meeting your fibre requirements if you totally exclude these types of foods.

So, with that knowledge, what are we to do? What does a healthy amount of carbohydrate look like? Well, that answer depends on your gender, activity level and age. Nevertheless, the Australian Dietary Guidelines recommend we eat between 4-6 serves of carbohydrate-rich grain foods each day. And one serve is equal to one slice of bread, 2/3 cup of wholegrain cereal or ½ cup of cooked rice and pasta.

So, yes, you can eat a (portion-controlled) bowl of pasta a few times a week without worrying about tipping the scales…Perhaps it’s time we all viewed carbs as a necessary, wholesome and nutritious fuel source.

Joel Feren is an Accredited Practising Dietitian who applies the art and science of nutrition to help you better understand the relationship between food and health. For more, follow him here.